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TOP 10 FOODS TO IMPROVE MENTAL HEALTH

My name is Scott, and today we’re talking about food. How food affects mood these top 10 foods, that I’m encouraging you to research and to incorporate into your diet. Ask your doctor again. Do more research, I’m not a nutritionist! I’r not a doctor, just a guy who reads a bit experiments with this body and tries new things to make himself feel better.

That’s all I do that’s it now. This blog is all about attacking depression and anxiety from every possible angle. Seeing what works seeing? What doesn’t throw away the fluff and keep all the good stuff? That’s what this blog is all about. I’r not saying you’re going to eat these 10 foods and feel better right away and that’s put all your eggs in one basket. I’r just going to work on my diet, then that’s it! No, it’s not the way.

I have experienced depression, anxiety and managing symptoms. It’s more attacking memory of every angle, I’m going to try these different foods. Maybe a few, maybe one to see how I feel, but alongside that, I’m going to do some therapy and then how about some medication and then how about some exercise and then meditation on the side attack it from all angles. This isn’t the be-all-end-all okay. These foods are just to spark some ideas for you to do some more research and think about your diet.

That’s it alright! Top 10 foods, I’m encouraging you to try. 3. 2. 1. Go number 1 whole grains. Now, there’s already going to be debate in the comments. Scott whole grains isn’t that gluten gluten is bad for you, isn’t it if you’re celiac, yes like allergic to gluten, yes and there’s all these published books about how how gluten and wheat you know that book, the Wheat Belly about how wheat destroys your brain and eats Away at at your neurons and makes you gain weight well, yeah.

I could see gained weight, cuz, it’s full of carbs and if you don’t exercise yeah, it just turns into fat, but just just hold on okay, just hold on anything from porridge to brown, rice to rye, bread, the thing about whole grains: oh, they have vitamin b6. B12, now b12 s have been studied and proven it’s some degree to help with depression. Okay, so that’s one thing: n vitamin b9, the great thing about whole grains guys is they have a low glycemic index, meaning meaning, if you’re going to have bread in the morning.

It’s not going to spike your blood sugar levels like say a can of coke does, or glass of orange juice. Okay, the lower glycemic index means you’re going to feel fuller for longer and think of just energy trickling through your blood throughout the day. So you stay full and you have that energy to maintain brain function. What happens when you drink a glass of orange juice, which a glass of orange juice can be like? Seven oranges squeezed in there? That’s a shitload of sugar.

It doesn’t matter if it comes from orange and it’s going to rock it that blood sugar level you’re going to feel home. I got jolt and then you’re going to crash great thing about whole grains. Low glycemic index mean you get sustained energy throughout the day. It just trickles in your bloodstream. It’s a beautiful thing. Number two quinoa spelled ke en wuah. No, that’s not how it’s spelt at all, but it should right come on English.

Now the great thing about quinoa and soy is it’s the only vegetarian protein. That is all nine essential amino acids. It’s also very high in copper, manganese, magnesium and magnesium is actually proven to help migraine sufferers. I know it’s funny because my dad has suffered from migraines, since he was 20 years old and just over the Christmas break um, he had a terrible migraine where I’m downstairs.

I can hear him crying and he’s upstairs two floors up and he’s pounding on the ground and it lasted like 13 14 hours, throwing up the whole deal just completely debilitating now. Magnesium doesn’t help that he’s tried. Everything he’s tried everything if you have a migraine cure for my dad and he’s tried everything all types of different therapy and – and he uses a what’s – it called a breathing machine for sleep apnea because he has sleep apnea too um.

Any cures. Let me know number three almonds almonds: you know what sucks about almonds, they’re so expensive. Just like any now we’re going to talk about walnuts in a second and and you cashews, oh my god, I realize you can’t afford these things, but let’s talk about it anyways. So almonds have this magical brain ingredient called phenyl alanine. I could actually google the pronunciation there and it’s an amino acid and it helps the production of dopamine and dopamine.

Is that feel good um neurotransmitter, where you know you’re rewarded with something and it’s like? Ah, that feels good. That’s why, every time you get a text or a like on your Facebook, page, dopamine surge, if you like. Ah, then, you get that tent in your pants and you’re, like no just kidding. Almonds are also very high in vitamin E and also have been proven to reduce your cholesterol or the LDL bad cholesterol.

Number four is pecans, pecans and X. I know they’re all expensive. I’r sorry, I’m sorry. Excellent source of vitamin e actually has 19 vitamins and minerals, also a great source of choline, the chemical precursor to acetylcholine, the neurotransmitter proven to slow down neuron or neuro degeneration, pretty cool the more neurons, the better right as long as you’re. Creating those nice pathways of positivity and not overthinking bad things, and then you get bad pathways.

I don’t know what I’m talking about. Number five didn’t see this one coming: pumpkin seeds, pumpkin seeds, I don’t like pumpkin seeds, Halloween people take them out of the pumpkin and they roast them in the oven. I don’t I don’t think that’s great, so they put like salt or seasoning on them, but the benefits are they’re very high in zinc, pumpkin, seeds and zinc is said to be used in the hippocampus, which is there for long-term and short-term memory.

The more zinc in there, the better right, eat your pumpkin seeds. They also have a very high amount of omega-3 and Omega those fatty acids. You need those for the brain, the brains, all fat. You need fat in there, sunflower seeds. If you haven’t, eaten sunflower seeds before um, don’t just go for the ones that are taken out of their shells already and put a bunch in your mouth. No, you have to work for them.

Okay, you get a bag spits. I have I actually have spits I have spits hold on hold on. I have spits check this out, so these are cracked pepper. Some go with the salt, some go with the plain and you get you load a bunch in your cheek anyways suck on them and you really got work for a feed. Oh yeah, there’s one you’re bringing to the side. Let me chew that one and then you work on the cheek. It’s it’s an amazing thing: avocados mmm they are delicious.

I love putting them in salad. People do the the toast and then cream cheese and avocado, that’s disgusting, or am I getting that mixed up anyways? I just haven’t been like salads, you can eat them on their own. You can put them in a smoothie delicious, yes, expensive. Yes, they are expensive. Everything. That’s good, for you is expensive in the price of food, at least in Canada is increasing. Fresh food is increasing, fresh produce government, you got ta, do something you got ta farmers excellent job, keep doing what you’re doing but like you want to eat healthy, and it’s very hard to do so anyway.

So avocados very high in unsaturated fat, which increases blood flow, decreases blood pressure, great for hair health, skin health and actually wrote this down because I don’t know how to exactly pronounce this. But the Aztecs named the avocado tree. Aha doh a HUAC ATL, a hawk cattle, a ha cattle or in English testicle tree, and they named it that because avocados increase your libido, so the Aztecs were horny all the time.

If your libido is a little down, you have a have a quarter of an avocado. Let’s see what happens. Number eight eggs. I bet you didn’t see this one coming now for those vegans, I’m sorry, I am sorry and eggs are not essential. Just like all meat and animal products aren’t essential there, many healthy vegans out there eggs. You don’t got to do. Okay, fish, you don’t have to do. You just have to supplement and get get your omega-3s and protein and vitamins elsewhere.

Okay, but eggs, also high in choline, which we talked about tryptophan, which we also talked about, has everyb vitamin and and high in protein, and protein is essential for muscular growth and brain development, and we all know that and number nine green tea cannot stress this enough. If you don’t like the taste of green tea, you can learn to love it. You can. You can force yourself to eat foods and then, finally, like it, that’s what I did with olives, I hated olives.

I ate one a day for like three weeks now. I love olives. It’s interesting right. You can do that. Try with green tea, try what I do with green tea. Is I steep it for so long that it gets bitter, and I love that bitter taste and after I have a cup I actually am more thirsty. After drinking it than before, but I love green tea, the cool thing about green tea has antioxidants, called polyphenols would actually regulate your glucose levels and increase dopamine, and we talked about dopamine how that’s that reward neurotransmitter get a text.

Well, this time have a sip of green tea feel good, feel real good. Alright, try green tea! If you don’t like the taste at first, try putting it a bit of honey, put a bit of it, put a bit of honey in there and see how you like it number ten last but not least, dark chocolate. Can you believe it can you believe it now? I just let me read this here that I printed off again doing a bit of research, I’m doing research for all of you.

Thank you for supporting the blog. Thank you. The cocoa bean was referred by the Mayans and Aztecs as its scientific name. Theobroma cocoa means food of the gods. That’s amazing, very cool. Now this is interesting. There’s magnesium, a lot of magnesium and dark chocolate. 50 % of people in industrialized countries, meaning US and Canada, are magnesium deficient. I don’t know about that. Obviously depends on you drive, but 50 % of people magnesium deficient.

That’s a little. That’s a little hard to to believe that was really the only good thing about the dark chocolate other than it has those antioxidants as well and can also lower blood pressure with dark chocolate it just I don’t like milk chocolate anymore. It feels too waxy and sugary. I, like the high cocoa, like 78 80 %. Those were the 10 foods that I would recommend trying. Now again, I’m not a nutritionist doctor.

I don’t know a lot about this stuff. Maybe you have suggestions and research you want to share with me. Please comment below and and share some different foods that may have helped you maybe different supplements. I know we’re talking about Omega 3s and B vitamins and choline as a vitamin as well. You can take please. Let me know please like please share again the point of this blog. It’s sharing man sharing is caring.

It’s all about spreading the word of mental health, helping each other through tough times, helping us feel better, be more content with our lives. A lot of that’s psychology with the food, some of its diet and biology. That’s what it comes down to brain chemistry. Things like that! So, let’s, let’s be nice to each other in the comments have an awesome day. Don’t forget to subscribe! Take care!


 

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10 Healthy Habits To Be Happier + Anti-Stress Smoothie Recipe

So here we sit in our backyard on our patio on the most perfect of gloomy days. It’s chilly right now and what better day to film a article for you guys about how to be happy, how to be happy in spite of your situation when the Sun isn’t shining outside or even within? How can you want remain happy? Ultimately, happiness comes from a sense of joy, purpose and satisfaction right.

So some of the happiest places in the world, like Costa Rica, Singapore and Denmark are living. These measurably happy lives based on a set of factors and principles that they incorporate into their daily lives. We’re going to be sharing those with you today, so hopefully you can take some of what they’ve done to become happier and incorporate it into your own life right. We are also going to share with you the simple things that we do on a daily basis that bring us happiness and joy.

So naturally we would start with eat move rest because that’s kind of what we’re all about here, but because we’ve got a stress, busting smoothie recipe, for you guys we’re going to save that until the end, so stay tuned, tip number one invest in your hobbies and New experiences, it can be really easy to get caught up in the day-to-day work grind, and it is no bueno. So this is where we were two or three years ago.

We loved article photo all this type of work. We want to express ourselves artistically and we had a message to share out of health and wellness, but we didn’t know how to necessarily do it. This led us on a scouring Google search of reading YouTube articles, how to buy a camera, how to take photos? How to edit article, how to start a blog post or blog and that ultimately led us to skill sure where we have basically learned how to do what it is we’re doing right this very second right, so one of our favorite YouTube blogs actually had a message About skill share that kind of piqued our interest, so skill share calm.

It was we went on the website, and the awesome thing is that it makes the good choice the easy one, because you don’t have to go sit in a classroom on the campus and not be able to afford your classes, maybe not even love the classes that You paid for so that being said, skill share is totally affordable. It’s an online learning platform to help you further, your curiosities give –‘t is maybe even your career.

Yes, so we are super excited because we get to offer you guys a free two-month trial to our first 500 subscribers to click the link in our description below yea. So you can take classes on everything from how to chop a vegetable to how to start a blog to how to make a youtube article. You guys want a dedicated article on how we started our YouTube blog. Let us know in the link below that being said: new hobbies was just one part of our tip number one.

The other part is new experiences, so we absolutely love to travel and see the world. So we kind of combined our hobby with new experiences by bringing our cameras everywhere with us on the go. So we encourage you guys to travel somewhere book a trip. You’ve never been and tell your story in your own unique creative way. Tip number two get out in nature: go for a hike climb, a mountain swim down a river get in a canoe, whatever you have to do to get out and explore the world around you.

It can be as simple as flipping your shoes off and walking barefoot in the grass. This is a fantastic thing that you can do if you’ve been working at your work desk all day slip your shoes off at the end of the day and go walk around in the grass get yourself some pets get yourself. Some plants bring the outdoors in we’ve, got a plethora of houseplants. You guys have seen in one of our recent YouTube articles or better yet start a garden.

So tip number three have a spiritual practice, whether that’s sitting down every morning or evening, to read scripture to meditate to pray to simply give thanks get out in nature like Aaron mentioned before. Maybe you take a trip, go to Italy like we did and experience the awe and the wonder, there’s so much beauty in this world, and we say it’s God. We say it’s our Creator that has given us everything that we have.

He gives us the strength and the peace to remain happy and that’s our spiritual practice and we seriously recommend for everyone out there find a community and be a part of it. So these happiest places in the world. One of the things that they have in common is they live within walking distance from a church, a market a park, maybe even a gym, so living within walking distance from your community makes it that much easier to invest time with your community worst case.

You can invest your time at work, spending time getting to know those you work with, or even better find an online community like you’re doing right now, reading our blog, so our next tip is work. Do what you love or find a way to make your work fun because, let’s be honest, we can’t all quit our day jobs. I happen to be a landscaper by trade. I’ve got a trailer full of mulch to get to work on, but I love it and it’s not because it’s easy, but it’s because I love it, so do something you love or like we said before, find a new hobby that can maybe turn into something that Can make you money that could be a new source of income for you at the end of the day, if you can’t enjoy what it is, you’re doing, set boundaries between work and play and make sure to make the time for play healthy habit.

Number six is spend enough time with family and get the emotional support that you need so dusty just talked about work-life balance and it’s super important to not get too wrapped up in your own schedule and set that time for friends, family and loved ones. Right. So obviously, that’s a new thing for us, especially with max who, by the way, is passed out right here next to us. Okay, so we are learning as a small family as a new family.

How to find that intimacy that tucks, that that togetherness time we are so close to our parents and our siblings we’re super fortunate. So we take full advantage of that and there’s much family time, as we can great, so we’ve been able to share in so many exciting experiences with them. They’ve been able to see max grow up after max was born. We found ourselves going stir-crazy, so we found a lot of joy getting out getting by the pool going to the farmers market doing these things with our friends and with our families.

So we should all have at least a couple of close friends or family members that we can confide in that we can share anything and everything with get things off of our chest. It can almost be considered a form of there. In fact, I know that I feel a sense of release when I share things even with dusty, but find a couple of people and don’t be afraid to open up right, but maybe you’re thinking all my family is gone or I moved away.

There is no family even close to me. Well, your friends can be you do like we did in LA when we did our meetup or come on a retreat and join our eat. Move rest family with us and also on that note, aside from sharing your feelings, talk touch intimacy, so this is something that was totally new to me. When I came into Dusty’s family, I didn’t come from a very huggy touchy-feely family, but all of a sudden I was showered with hugs and handshakes galore, multiple upon arrival and departure, so it felt new and uncomfortable.

But now I’ve really come to love. It number seven practice gratitude and give back right. So this right here is a gratitude journal. This tiny note looks that’s right by my bed and every so often I’ll, open it and jot down two to three things that I’m grateful for so a lot of times. We can get caught up in social media and one of the downfalls of it is that it can make a spoke to me from time to time.

Maybe we wish that we looks different or we live somewhere different. Maybe we wish we had more than what we already have. The list goes on and on, but if I can be thankful so that I already have, I realize just how much I do have and giving back so Ann and I have made it made it a habit to give our time once in a while to volunteer. Like with the Special Olympics or a bike camp for children with disabilities, or even at our church, this last winter, my mom did a fundraiser for sleeping bags for the homeless.

Giving back can be super easy too, maybe you’re in the Starbucks drive-thru and you pay it forward or maybe you pop online and you donate to one of your favorite charities. We can link some of our favorites below in the description, so a healthy habit. Number eight is to move whether you’re going for a run or a ride, or maybe you just like to dance moving, produces good stress which in turn releases feel-good endorphins moving your body will make you happy.

Sometimes I spend too much time on my computer. I just feel drained of energy, it seems counterintuitive, but honestly, your body will give you more energy. So, on a day like today, when the rain has finally stopped and I’m feeling a little bit groggy a long walk with Aaron and Max is going to probably be the thing that makes me feel better, but I’m actually thinking about a bike ride tip number 9.

Rest little man, it’s just waking out from probably his third map of the day and one thing’s for sure babies know when they need to rest the rest as a new mom. I think it’s safe to say I know a thing or two about being sleep-deprived. But that being said aside from getting your eight hours of sleep, like we always say there are a ton of other ways that you can get your rest, so practicing meditation and mindfulness.

Even just kicking your feet up and spending some quality time with your loved ones again, so you can see a lot of these healthy habits are intertwined and the more that you can practice them, the more that you’ll feel you’re not checking off a list, but they’re Free-Flowing and that they all make you happy working in conjunction together. Okay, you guys our last and final tip is to nourish your body.

It all starts with what’s on your plate and what ultimately ends up in your mouth. On that note, aaron has got an epic stress, busting smoothie, for you guys now. Finally, you guys I’m going to be sharing with you. Our stress busting, smoothie favorite. This one is our choco mock-up protein smoothie. So I’m going to be cooling you in as to why these ingredients are so beneficial at boosting your mood and diminishing your stress.

Keep in mind this recipe is for two for this choco maca smoothie. You will need six frozen, ripe, speckled bananas, two tablespoons of cacao powder, two tablespoons of hemp, seeds, 2, teaspoons of maca powder and optionally. One scoop of chocolate plant protein you’ll also need a liquid of your choice. We are doing anywhere from 1 to 2 cups of almond milk. It’s best, if you can leave your bananas to set out for 10 to 15 minutes before blending, especially if you don’t have a high speed blender, but we’re going to place them into our Vitamix here and the reason bananas are so fantastic for.

Fighting stress is because they’re high in potassium, which can help, is you have muscle, cramps or eggs or spasms get those bananas in ingredient number two and my favorite is cacao. So it’s super high in polyphenols and flavonoids, which are antioxidants that increase serotonin in the brain. Serotonin is responsible for better mood, better sleep and reduced anxiety. Next is hemp seeds. So, aside from the fact that they’re super high in fatty acids, they’re also extremely high in magnesium, so magnesium increases the amount of GABA, which is another neurotransmitter in the body.

When that goes up stress anxiety, depression goes you down. It also helps your sore muscles up. Next is maca powder, which is an adaptogen, so adaptogens. I know and she’s surviving some of the harshest climates on the planet, they’re fantastic at adapting within the body as well, so they can help with stress management, anxiety, libido, energy and sleep all of the above. Yes, please I’m adding in this optional plant protein, because, especially if you’re highly active, it’s going to be great for repairing your muscles.

Finally, your liquid almond milk is another that has all kinds of beneficial stress busting, but here we are max, is well slept. We’re about to be well fed with our stress, busting, choco, maca smoothies, my gosh they’re, so so good and guess what you guys. The Sun came out, amazing, so yeah. We hope you guys enjoy these tips. A lot of them are common sense. Yes, but sometimes we need a simple reminder to invest in eating, moving and resting better enjoying our work.

More one final bonus tip spend some time with a baby as difficult and stressful as being new parents can sometimes be max knows how to be healthy and how to be happy. He eats when he’s hungry. He sleeps when he’s tired, he poops on-demand, eat. Poop. Rest folks spend some time with a happy baby and you will ultimately learn how to be happier for yourself. So yeah, you guys don’t forget about this special offer linked in the description below.

If you like this article, give us thumbs up subscribe to our blog. If you’re not already leave us some love in the comments below and share this article with all your friends and family, you guys know the drill, stay, happy, stay, healthy and eat move rest. Your best bye, guys,


A new kind of pumpkin seed snack! Roasted by two men.

 

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616600

10 Healthy Habits To Be Happier + Anti-Stress Smoothie Recipe

So here we sit in our backyard on our patio on the most perfect of gloomy days. It’s chilly right now and what better day to film a article for you guys about how to be happy, how to be happy in spite of your situation when the Sun isn’t shining outside or even within? How can you want remain happy? Ultimately, happiness comes from a sense of joy, purpose and satisfaction right.

So some of the happiest places in the world, like Costa Rica, Singapore and Denmark are living. These measurably happy lives based on a set of factors and principles that they incorporate into their daily lives. We’re going to be sharing those with you today, so hopefully you can take some of what they’ve done to become happier and incorporate it into your own life right. We are also going to share with you the simple things that we do on a daily basis that bring us happiness and joy.

So naturally we would start with eat move rest because that’s kind of what we’re all about here, but because we’ve got a stress, busting smoothie recipe, for you guys we’re going to save that until the end, so stay tuned, tip number one invest in your hobbies and New experiences, it can be really easy to get caught up in the day-to-day work grind, and it is no bueno. So this is where we were two or three years ago.

We loved article photo all this type of work. We want to express ourselves artistically and we had a message to share out of health and wellness, but we didn’t know how to necessarily do it. This led us on a scouring Google search of reading YouTube articles, how to buy a camera, how to take photos? How to edit article, how to start a blog post or blog and that ultimately led us to skill sure where we have basically learned how to do what it is we’re doing right this very second right, so one of our favorite YouTube blogs actually had a message About skill share that kind of piqued our interest, so skill share calm.

It was we went on the website, and the awesome thing is that it makes the good choice the easy one, because you don’t have to go sit in a classroom on the campus and not be able to afford your classes, maybe not even love the classes that You paid for so that being said, skill share is totally affordable. It’s an online learning platform to help you further, your curiosities give –‘t is maybe even your career.

Yes, so we are super excited because we get to offer you guys a free two-month trial to our first 500 subscribers to click the link in our description below yea. So you can take classes on everything from how to chop a vegetable to how to start a blog to how to make a youtube article. You guys want a dedicated article on how we started our YouTube blog. Let us know in the link below that being said: new hobbies was just one part of our tip number one.

The other part is new experiences, so we absolutely love to travel and see the world. So we kind of combined our hobby with new experiences by bringing our cameras everywhere with us on the go. So we encourage you guys to travel somewhere book a trip. You’ve never been and tell your story in your own unique creative way. Tip number two get out in nature: go for a hike climb, a mountain swim down a river get in a canoe, whatever you have to do to get out and explore the world around you.

It can be as simple as flipping your shoes off and walking barefoot in the grass. This is a fantastic thing that you can do if you’ve been working at your work desk all day slip your shoes off at the end of the day and go walk around in the grass get yourself some pets get yourself. Some plants bring the outdoors in we’ve, got a plethora of houseplants. You guys have seen in one of our recent YouTube articles or better yet start a garden.

So tip number three have a spiritual practice, whether that’s sitting down every morning or evening, to read scripture to meditate to pray to simply give thanks get out in nature like Aaron mentioned before. Maybe you take a trip, go to Italy like we did and experience the awe and the wonder, there’s so much beauty in this world, and we say it’s God. We say it’s our Creator that has given us everything that we have.

He gives us the strength and the peace to remain happy and that’s our spiritual practice and we seriously recommend for everyone out there find a community and be a part of it. So these happiest places in the world. One of the things that they have in common is they live within walking distance from a church, a market a park, maybe even a gym, so living within walking distance from your community makes it that much easier to invest time with your community worst case.

You can invest your time at work, spending time getting to know those you work with, or even better find an online community like you’re doing right now, reading our blog, so our next tip is work. Do what you love or find a way to make your work fun because, let’s be honest, we can’t all quit our day jobs. I happen to be a landscaper by trade. I’ve got a trailer full of mulch to get to work on, but I love it and it’s not because it’s easy, but it’s because I love it, so do something you love or like we said before, find a new hobby that can maybe turn into something that Can make you money that could be a new source of income for you at the end of the day, if you can’t enjoy what it is, you’re doing, set boundaries between work and play and make sure to make the time for play healthy habit.

Number six is spend enough time with family and get the emotional support that you need so dusty just talked about work-life balance and it’s super important to not get too wrapped up in your own schedule and set that time for friends, family and loved ones. Right. So obviously, that’s a new thing for us, especially with max who, by the way, is passed out right here next to us. Okay, so we are learning as a small family as a new family.

How to find that intimacy that tucks, that that togetherness time we are so close to our parents and our siblings we’re super fortunate. So we take full advantage of that and there’s much family time, as we can great, so we’ve been able to share in so many exciting experiences with them. They’ve been able to see max grow up after max was born. We found ourselves going stir-crazy, so we found a lot of joy getting out getting by the pool going to the farmers market doing these things with our friends and with our families.

So we should all have at least a couple of close friends or family members that we can confide in that we can share anything and everything with get things off of our chest. It can almost be considered a form of there. In fact, I know that I feel a sense of release when I share things even with dusty, but find a couple of people and don’t be afraid to open up right, but maybe you’re thinking all my family is gone or I moved away.

There is no family even close to me. Well, your friends can be you do like we did in LA when we did our meetup or come on a retreat and join our eat. Move rest family with us and also on that note, aside from sharing your feelings, talk touch intimacy, so this is something that was totally new to me. When I came into Dusty’s family, I didn’t come from a very huggy touchy-feely family, but all of a sudden I was showered with hugs and handshakes galore, multiple upon arrival and departure, so it felt new and uncomfortable.

But now I’ve really come to love. It number seven practice gratitude and give back right. So this right here is a gratitude journal. This tiny note looks that’s right by my bed and every so often I’ll, open it and jot down two to three things that I’m grateful for so a lot of times. We can get caught up in social media and one of the downfalls of it is that it can make a spoke to me from time to time.

Maybe we wish that we looks different or we live somewhere different. Maybe we wish we had more than what we already have. The list goes on and on, but if I can be thankful so that I already have, I realize just how much I do have and giving back so Ann and I have made it made it a habit to give our time once in a while to volunteer. Like with the Special Olympics or a bike camp for children with disabilities, or even at our church, this last winter, my mom did a fundraiser for sleeping bags for the homeless.

Giving back can be super easy too, maybe you’re in the Starbucks drive-thru and you pay it forward or maybe you pop online and you donate to one of your favorite charities. We can link some of our favorites below in the description, so a healthy habit. Number eight is to move whether you’re going for a run or a ride, or maybe you just like to dance moving, produces good stress which in turn releases feel-good endorphins moving your body will make you happy.

Sometimes I spend too much time on my computer. I just feel drained of energy, it seems counterintuitive, but honestly, your body will give you more energy. So, on a day like today, when the rain has finally stopped and I’m feeling a little bit groggy a long walk with Aaron and Max is going to probably be the thing that makes me feel better, but I’m actually thinking about a bike ride tip number 9.

Rest little man, it’s just waking out from probably his third map of the day and one thing’s for sure babies know when they need to rest the rest as a new mom. I think it’s safe to say I know a thing or two about being sleep-deprived. But that being said aside from getting your eight hours of sleep, like we always say there are a ton of other ways that you can get your rest, so practicing meditation and mindfulness.

Even just kicking your feet up and spending some quality time with your loved ones again, so you can see a lot of these healthy habits are intertwined and the more that you can practice them, the more that you’ll feel you’re not checking off a list, but they’re Free-Flowing and that they all make you happy working in conjunction together. Okay, you guys our last and final tip is to nourish your body.

It all starts with what’s on your plate and what ultimately ends up in your mouth. On that note, aaron has got an epic stress, busting smoothie, for you guys now. Finally, you guys I’m going to be sharing with you. Our stress busting, smoothie favorite. This one is our choco mock-up protein smoothie. So I’m going to be cooling you in as to why these ingredients are so beneficial at boosting your mood and diminishing your stress.

Keep in mind this recipe is for two for this choco maca smoothie. You will need six frozen, ripe, speckled bananas, two tablespoons of cacao powder, two tablespoons of hemp, seeds, 2, teaspoons of maca powder and optionally. One scoop of chocolate plant protein you’ll also need a liquid of your choice. We are doing anywhere from 1 to 2 cups of almond milk. It’s best, if you can leave your bananas to set out for 10 to 15 minutes before blending, especially if you don’t have a high speed blender, but we’re going to place them into our Vitamix here and the reason bananas are so fantastic for.

Fighting stress is because they’re high in potassium, which can help, is you have muscle, cramps or eggs or spasms get those bananas in ingredient number two and my favorite is cacao. So it’s super high in polyphenols and flavonoids, which are antioxidants that increase serotonin in the brain. Serotonin is responsible for better mood, better sleep and reduced anxiety. Next is hemp seeds. So, aside from the fact that they’re super high in fatty acids, they’re also extremely high in magnesium, so magnesium increases the amount of GABA, which is another neurotransmitter in the body.

When that goes up stress anxiety, depression goes you down. It also helps your sore muscles up. Next is maca powder, which is an adaptogen, so adaptogens. I know and she’s surviving some of the harshest climates on the planet, they’re fantastic at adapting within the body as well, so they can help with stress management, anxiety, libido, energy and sleep all of the above. Yes, please I’m adding in this optional plant protein, because, especially if you’re highly active, it’s going to be great for repairing your muscles.

Finally, your liquid almond milk is another that has all kinds of beneficial stress busting, but here we are max, is well slept. We’re about to be well fed with our stress, busting, choco, maca smoothies, my gosh they’re, so so good and guess what you guys. The Sun came out, amazing, so yeah. We hope you guys enjoy these tips. A lot of them are common sense. Yes, but sometimes we need a simple reminder to invest in eating, moving and resting better enjoying our work.

More one final bonus tip spend some time with a baby as difficult and stressful as being new parents can sometimes be max knows how to be healthy and how to be happy. He eats when he’s hungry. He sleeps when he’s tired, he poops on-demand, eat. Poop. Rest folks spend some time with a happy baby and you will ultimately learn how to be happier for yourself. So yeah, you guys don’t forget about this special offer linked in the description below.

If you like this article, give us thumbs up subscribe to our blog. If you’re not already leave us some love in the comments below and share this article with all your friends and family, you guys know the drill, stay, happy, stay, healthy and eat move rest. Your best bye, guys,


A new kind of pumpkin seed snack! Roasted by two men.

 

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30 Day Keto Diet Results – NOT What I Expected

My name is Scott, and today we’re going to talk about the ketogenic diet challenge. I went through four mental health reasons. That’s what those 30 days of vlogs were all about. What I was trying to do is experiment and see. Does food have an impact on my mood now? The answer is obviously it does. Obviously it does, but I was looking for ways that the ketogenic diet would increase.

My energy overall mood how I felt in the mornings and what it did was actually something that I didn’t expect. I’m going to talk about three things that the ketogenic diet basically cured in 30 days. It’s pretty remarkable and then I’m going to talk about what foods. I’m introducing now that I’ve already introduced and what the effect has been so far, because if you follow me on Twitter and an Instagram and stuff, you know I’ve been talking about man.

I just want that coffee. I just want a nice old-fashioned, plain donut: how about a maple dip, how about a vanilla dip? How about an apple fritter? I was craving some of that stuff and well I’m going to tell you what I’ve introduced and what the effect is. But first the three things: oh and also blood, test results too. You can check this article out. I was in the hospital cuz. I fell off my bike and what they do is they take your blood when you’re in the hospital see if everything’s a-okay and it just so happens.

I wanted to do that anyways for the ketogenic diet. So I’m like hey nurse, May please have those test results. Can I have a copy of that now? This doesn’t include like B vitamins and things like that. You need separate tests like for an actual physical to get those, but there’s pretty cool things in this blood test that I think you’ll find very interesting, because the ketogenic diet, man that’s a way different way to eat.

Then I was used to like I was pretty high carbon when you’re doing 70 % fat 20 % protein 10 % carb, I was barely doing 10 % carb there. It was very, very different and the blood tests actually surprised me. So you ready sit back. Relax. Take your pants off if you haven’t subscribed please subscribe. This is a mental health Channel depression to expression where we express ourselves, we freely with confidence all right.

Let’s do this, the first thing the ketogenic diet cured at around day. I think it was around day 15. After the keto flu after I felt terrible, the big cure was my allergies, seasonal allergies. Now I can’t remember a time where I didn’t have seasonal allergies, where my eyes weren’t itchy, where my nose wasn’t running or plugged where my ears and and the roof of my mouth, weren’t itchy, it hasn’t happened and that’s a result that I didn’t know.

I didn’t expect that to happen, and let me tell you going through a summer and not having to sneeze not having to take allergy. Medication was awesome, like I go to bed and I can actually breathe through my nose for all of you who suffer from seasonal allergies. It’s like going to bed and you have to breathe through your mouth and you wake up with the dry mouth the Pastis. This was a treat. This was a real treat and again from an early early age.

I’ve been taking arias, Claridon doesn’t work, for me. Arias is the one allergy medication that I take. That just does wonders I’m spitting everywhere and I was just so surprised by that result, so surprised and so happy. So that’s number one: seasonal allergies gone with the ketogenic diet. Gone number two. This isn’t really a cure, and this was pretty much an obvious thing, because my my calorie intake, I don’t think, was as high when I when you go off carbs as you can see by the vlogs.

If you I’m going to, you know, put a link up here where you can see every single vlog I did for the 30 days, and you can see how I’m pissed off at the beginning, going through keto flu there’s times of depression times of more anxiety times Where I’m just like this diets stupid and then other times where, after the keto flu I get used to things, get used to the habit, you know eating differently, getting used to cooking differently, buying the right vegetables buying meats, finding them on sale.

You get used to the whole thing after just a few weeks, but the one thing was: my calories were definitely lower. At the beginning I had to eat non-stop. I and I was telling Michaela who introduced me to this diet and told me to try it. She was like yeah you’re, going to like be hungry a lot of the time at the beginning, your body’s just not used to it. My body was craving carbs and I’m just like use the fat for energy.

You idiot my body wasn’t listening for a while. So what it did is uh for all you, ladies or gay men, I’m going to show you my stomach now, it’s nothing serious okay, but I had a beer belly before the ketogenic diet, not a beer belly, but I had a kangaroo pouch. I was growing a Joey in there and from the reduced calories, but also you talk to anyone. You reduce carbs, your stomach gets flat man, it gets flat.

So that was what I saw even around week. One flatter stomach and no bloating after eating huge improvement, huge improvement, so I just want to show you like: that’s pretty cool right and I’ll do a little flex like guys, I haven’t done a sit-up in a month a because that accident bruised my ribs right. I don’t know if you can see that that’s my hip, but that was all bruised. My ribs are still bruised here, so I’ve been able to work out, but look at that man that’s crazy.

Now, if I push out that’s the push out, that’s the push out, but you’re never actually going cool like when you’re walking around right. So that’s pretty cool. What do you think I do a little twist. You know it’s all lighting at the end of the day and I’ll have to make this a thumbnail. So I get a click or two but um guys like in all seriousness, not to flaunt or beep, be cocky about how my body looks.

You know, I don’t do that type of thing, but I wanted to show you and you asked for it again. I should have done it before thinking. If I have any pictures of a before, I probably do, but I did lose 10 pounds on the keto diet and the 10 pounds were on. It was honestly in that stomach area. That’s where you know, women get it in the hips and men get it right. In the bellies right in the lower abdomen, so that was pretty cool.

What do you think? That’s pretty cool, so we’re at no allergies. That’s number one awesome number two belly fat, gonzo, number, three headaches headaches! Now: here’s the tough thing! Here’s! The tough thing! I got a pillow about a week and a half into the ketogenic diet, a new pillow, a Casper pillow, but I was sleeping at my parents place. I was sleeping at friends places, so I had different pillows throughout the month and I was still getting no headaches in the morning in the afternoon night.

Never never, and let me tell you I would get headaches often in the morning. Ketogenic diet, no headaches! No headaches. Can you believe that now I want with these three three cures? I’m not I’m not advertising. Any diet like I’m. Never one to be like carbs are bad like to eliminate this or go vegan or go carnivore. Do this and that I’m just sharing my own experiences here and with these three improvements, that’s pretty awesome, that is pretty cool just after 30 days of eating differently.

I don’t know what the long-term effects of keto are well I’ll talk to I’ll talk to you about the foods I’m reintroducing, but that’s so cool that is so cool. Cuz, usually I’ll, have a headache in the morning. Just it feels like inflammation. That’s what it feels like and with the weather to certain certain weather, cloudy weather, I don’t know different pressures in the air. I get headaches for 30 days, not a headache, even during the kedo flu, not a headache.

So that’s cool. Those are the three things. So we have allergies, no bloating and a flatter stomach and no headaches, that’s really cool. So next I’m going to go through introducing my foods and last I’ll show you my blood results. So again, if you follow me on Instagram or Twitter, all the links are below all the great links to all these cool playlists and what we do here on depression to expression.

It’s all available in the description, but I was craving doughnuts. Carb withdrawal is a real thing and you know people get hangry and maybe people before their morning, coffee, they’re, less they’re, impatient and they’re not fun to be around that’s carb withdrawal. Man like I was feigning for a little bit. I was pissed off. I was really mad about having to eat so much at the beginning, but let me tell you the one thing I wanted more than anything was a doughnut.

I wanted a doughnut and I haven’t had one yet, but what I have introduced slowly but surely, is Mikey Mikey genic diet was different than most because most people stick on the dairy, coz dairies great for fat, a bunch of cheaters, but I didn’t do dairy. I didn’t I had no fruit, not a single fruit. This was meat and veggies. That’s it that’s it oils, of course, oils ruj and water. No coffee either no bullet coffees, no butter in my cup, my coffee.

None of that, because that’s a big thing with keto as well doing the bullet coffees nothing. So what I wanted to introduce first was fruit. I first had a plum waited a day had a banana and a peach waited two more days, no reaction, so good news. Those three fruits like I miss bananas. I would have a banana every single day, at least two bananas and no reaction whatsoever. Fruit, a ok, second beer.

I had a beer and no reaction whatsoever. I waited a few days right. The taste was delicious. I’m trying to think of what beer I actually had no jeez. It was at the wedding, it was a Sleeman, it was a sleeve and yes, I could have chosen a cool, Ontario craft brew or something from Toronto. It was a Sleeman, but it was delicious. It was delicious and it was out of wedding. So maybe I sweat I danced.

I had lots of food. I didn’t eat carbs there during the meal, but the beer success so we’re at fruit beer, a ok haven’t, had a bagel or any bread or anything whatsoever. But the other thing I did have was oh wait. Let me just think, oh right, sorry, the bread that was just a lie. I had a burger with the bun burger with the bun and phone. Please and no reactions whatsoever didn’t feel groggy didn’t feel any adverse effects.

I know what you’re thinking like yeah – maybe I would have, if I did this – maybe for a two-month period or three months like do 90 days and then go back to the original diet um. But I was definitely in ketosis man like oh, it was the best feeling when I woke up one morning and wasn’t starving that happened at around day 26 27. I woke up, and I wasn’t starving like I would get up in the morning and I’d be in pain because I’d be so hungry and after, like you know three weeks, I wasn’t starving.

That was a great feeling, but so I was definitely in ketosis, but the bread didn’t do anything and the last thing that I reintroduce was sauces. So I did catch up and this barbecue sauce that was fairly low sugar. But I I dipped chicken and a burger in there, and that was it now I the way I did the burger was no sauce on the burger, so I could see how the bun is just alone and then reintroduce sauces on their own.

I was very careful about this no reactions whatsoever, but remember this is mental health. I did the ketogenic diet for mental health reasons not to not to lose weight, not to see what my workouts would be like, and energy levels that way pumping iron. Although I, my energy, wasn’t great the whole time, but this was for mental health and as far as anxiety or anything like that or depression, no real benefit with the ketogenic diet, no big benefit, because I was feeling good from the beginning.

Now, as I told you all before, the real test would be going off antidepressants and maintaining the ketogenic diet and that’s something I’m still debating and I’d appreciate your balanced opinion there and don’t go after me about that. But it’s a big decision because I’ve gone off antidepressants before and I’ve almost died and I know the withdrawal effects it’s like well. If you’ve gone through that yeah, I don’t need to describe it.

So last but not least, this is very uncut. Let’s go through the blood results now, as I said before, the nurse was nice enough to give me a copy, I’m trying to figure out how to best share this with you guys they measured sodium potassium chloride, total co2 glucose levels and creatinine. I believe: that’s how you say it: creatine, creatine, NIEM, so sodium perfect and my meals. I added salt on everything since with carbs and breads you’re, getting a lot of salt.

That way, you do need to salt your food with the keto. That’s one thing I learned potassium on the high end, but right on chloride, perfect glucose was on the low end, so they give you a range of four moles per liter 27.8, and I was at four point six. So the nurse did say that was on the lower end, glucose and well, obviously, I’m not getting the carbs so that I think that makes sense or maybe I wasn’t full keto.

I don’t know those experienced or maybe a doctor is reading. Please, let me know creatine, which is creatine. You get all that from meat right. That was at 84 out of 112. So that’s a perfect range. I just want to talk about the things that were high for me. It with this blood test, so red blood cell count, was on the height like it was too high. So they give you a range of four point, three to five point: six e 12 per litre.

Don’t know what that means anyways. It was five point: six for red blood cell count was high, as well as which is cool MP v MP V stands for the platelet volume, the your blood platelets and how large they are – and I was these were big, and if something is again, I was Talking to the nurse MPV, I can tell you exactly what that means mean: platelet volume, average platelet volume calculated measurement of the average size of platelets found in the blood and is typically included in the tests as part of the CBC.

So what this means, if it’s high it says, normally occurs when your body constantly creates new platelets because of a continual loss of existing platelets. This can be caused by things like recent surgery, infection inflammation or from heavy blood loss. So I didn’t lose any blood, but I’m thinking maybe inflammation could have had something to do with this, although with the lack of seasonal allergies, like allergies, it’s a it’s an immune response right, so I’m thinking the inflammation my immune system went down, but who knows, I Know I’m kind of talking out of my ass here because I’m not a doctor and I have absolutely no medical training when it comes to comes to blood tests.

But if you know more about this stuff, please comment below. This is a this is a dialogue. So please help me out a little bit if you find this interesting and the other thing that was high was monocytes ABS monocytes, when they’re high, a heightened percentage in your blood, can be caused by chronic inflammatory disease such as inflammatory bowel disease. So another thing with inflammation: isn’t that interesting, two of the things in my blood that could be caused that are high, that could be caused by inflammation.

That is very interesting, isn’t it so those are the blood results. Blood tests, white blood cell count was perfect again. I talked about the glucose being perfect. I said red blood cell count was perfect and that’s about it, so that was the ketogenic diet. There’s the three cures: that’s the reintroduction of food. So far so good again, I’m not going back to heavy carb anymore. I told you I’d update you on that, I’m not, it doesn’t make sense and I’m definitely not eating dairy again.

I don’t miss it. Do not miss dairy, I don’t miss cheese. I don’t miss milk, I don’t miss yogurt, don’t miss butter. None of that. So excuse me, dairy, is something that I’m fine with missing out on. That’s a big inflammatory thing I guarantee. If I reintroduce dairy allergies would come back. I could probably experiment with that for sure, but I just have to go. Buy dairy. I don’t really want to buy stuff and then the blood cell or sorry the blood tests all seems good right, except for the the high the high parts, but the nurse said.

That’s like honestly, nothing to worry about we’ll see if I’m dead within a week. Please call for help now. That’s so that’s the 30-day challenge. Everyone Kido I’d, highly recommend it if you suffer from seasonal allergies. If, if you want to try something different for anxiety for depression right for for any kind of physical illness that you have um, I’m all about just trying everything attacking something that you suffer with from every different possible angle and see what works and diet for the Most part is something that people don’t really think about and that we don’t experiment with which is actually pretty nuts.

Let me tell you it wasn’t fun for the first two weeks, but it’s two weeks out of your life man. It was definitely worth it as an experiment and I’m going to change the way I eat for the rest of my life a burger here, and there is great, but as far as heavy passes and dairy sauces and cheeses and candy, it’s just not worth it anymore. It doesn’t do anything for me so like I would keep this diet altered version where you know I can have.

I can still have fruit, which is fantastic, but I do it just from the seasonal allergies point of view and the headaches pretty awesome and I’m pretty excited. So I hope this gave you some motivation to to try this yourself. I know a lot of people who are following the vlogs everyday, we’re doing their own challenges. Please comment. Let me know how your 30-day challenge went. I know a lot of you were getting rid of refined sugar.

Some of you stopped drinking coffee. Other people were doing meditation for a month every day. Let me know that went and I hope you enjoyed the new backdrop for all the articles. I love reading musics, a form of expression and I love nature. This is like my mental health toolbox right here, so I hope you like the brighter background, because brighter days are ahead for all of us, stay strong, keep being you and don’t forget to express yourself.

Pumpkin Seeds are a great addition to your Keto snack list!

 

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Could Probiotics Improve Your Mental Health

Some probiotics are also being called psycho biotics and they are now found to be a powerful way to improve mental health. Probiotics are widely known as friendly bacteria that help maintain a healthy digestive system. They also boost immunity and many health care. Practitioners recommend you have them daily now.

Researchers think some probiotics can also improve mental health and they have come up with a new term for them. Psycho biotics a review article that was published online in the jun 2013 issue of Biological Psychiatry, says psycho biotics are live organism that, when ingested in adequate amounts produces a health benefit in patients suffering from psychiatric illness, specifically depression, aura their stress-related disorders.

According to alan see, logan a naturopathic doctor and co-author of your brain on nature probiotics help to balance gut microbiota bacteria inside our stomach. These bacteria do a lot, but, most importantly, they protect the gut lining. He says an imbalance of gut microbiota can lead to intestinal permeability. It means parts of the bacteria could pass through the gut lining and into your bloodstream leading to low-grade inflammation, and that has been connected with obesity, disease and mental health problem.

The beneficial probiotic strains and those that are typically found in foods are members of the lactobacillus and bifidobacterium families, says Logan. A 2011 study published in the british journal of nutrition monitored adults who were given either a probiotic product that included lactobacillus and bifida bacteria or a placebo. Every day at breakfast for 30 days, those who consumed probiotics were found to have lowered, stress and anxiety.

The study concluded that gut microflora play a role and stress anxiety and depression and that probiotics may be useful as adjunct therapies and psychiatric disorders. It may be unrealistic to expect that probiotics will replace medications in the treatment of depression. But the message for now is that probiotics not only help you avoid obesity and disease probiotics, taken in conjunction with a healthy diet and exercise, may benefit mental health.

Fermented foods provide good bacteria to our guts, says, registered dietician and bh contributor suma plus it may be easier for our bodies to absorb nutrients from fermented foods aim for one to two servings of these foods every day without regular intake probiotics do not survive in the Colon for more than one or two weeks says ma: some of the fermented foods are yogurt butter. Milk kefir can pay miso sauerkraut kimchi kombucha tea.

Thank you for reading health info talk. Please subscribe to our blog for regular updates and nose and do like our FB page WWF, a spook, calm health info zone. Follow us on twitter at health info talk 1


Spunks pumpkin seeds are great for boosting your immune system! Below is a great video about the benefits of this great pumpkin seed snack!